BEAR SWIMMING Workout 033015

Dynamic stretching and dryland core strengthening Warmup : 321 300 Swim choice , 200 Pull, 100 Kick. 8 x 50 Free (descend 1-4,5-8) 10 seconds rest. 2 x 50 short axis drill.6 x 50 IM order less free (85% effort) . 2 x 100 Kick(one hundred dolphin,100 flutter). 4 x 50 Hypoxic free. 4 x 100 IM @ 90% effort. 2 x 50 Overkick free. 1 x 100 Free for time. 2 x 25 Butterfly sprints.200 warm down.

BEAR SWIMMING Workout 032615

Dynamic Stretching and dryland core strengthening. Warmup : 222 200 Swim choice, 200 Pull long axis,200 Kick ( Flutter or Dolphin). 2 x 50 sprint all out Butterfly.100 Butterfly drill(2l,2r,2 strokes). 4 x 25 Dolphin kick(2 as tombstone).1 x 50 with chute.2 x 50 Sprint Butterfly. Repeat through all 4 strokes. We are going to sprint the stroke,then break it down and put it back together. Combination scull/kick set 4 x 25 alternating strokes and scull variations. 2 x 50 Kick on back with 2 arms up or 1 to 2 chains(20-40 lbs.) 6 x 25 free from deepwater starts. endless relay(or 10 minutes). 200 warm down.

BEAR SWIMMING Workout 032515

Dynamic Stretching and dryland core strengthening. Warmup 321 ; 300 Swim choice, 200 Pull,100 Kick. STRENGTH Wednesday ! 4 x 50 Tombstone Flutter kick @ 80 %. 6 x 50 Sprints with climbouts , IM order plus 2 butterfly on the end( 90 % effort). 4 x 50 Tombstone dolphin kick @ 90 %. 8 x 25 Freestyle sprints @ 100% effort w/ climbouts and excercises following each 50. 4 x 50 Tombstone Breaststroke kick 80% effort. 150 free with underwater flipturns. 2 x 25 Skimmers. 300 KDS IMO. 200 warm down.

BEAR SWIMMING Workout 032315

Dynamic Stretching and Light Dryland core strengthening. Warmup : 300 Swim, 2 x 100 Pull, 4 x 50 Variable kick. SKIDS: Swim ,Kick,Drill,Swim by 100. 4 x 100 SKIDS IM order.Ie: 100 SKIDS Butterfly followed by 100 Skids Back ect ... 10 Second rest interval. 4 x 125 Kick w/ Fins, Odds dolphin,evens flutter. 8X 3 Missile bobs to Burst 50 freestyle.Work on an explosive start to each 50. 2 x 150 Long Axis pulling. 100 Breaststroke drill,followed by 100 Breaststroke kick. 8 x 50 Sprint Free from the blocks.50 Tarzan fist free, 50 Fist fly,50 Coley Stickels drill butterfly. 200 Hypoxic(breathing every 12 strokes). 200 warm down choice.

BEAR SWIMMING Workout 031915

Dynamic stretching and light dryland core strengthening. Warmup: 200 Swim , 4 x 50 variable kick,200 Pull. Main set : "Test set Thursday" We will perform a series of 10 x 50 freestyle sprints on a prescribed interval. 6 x 100 Kick w/ fins. 6 x 100 Freestyle holding a tight interval with no more than 5 seconds rest. 200 Backstroke drill,100 back. 200 choice warm down.

BEAR SWIMMING Workout 031815

Dynamic stretching and light dryland core strengthening. Warmup 222: 200 Swim choice,200 pull, 200 kick. Main set : 8x 25 Butterfly Sprint + 5 sec. rest ,50 Dolphin kick + 5 sec. rest , 75 Butterfly drill. Repeat with each stroke,cycling through twice (1200yds.) 6 x 50 Non free(odds Burst,evens build). Triple leg death- 2 x 25 free with huge overkick,2:00 of vert kick(1:00 med. ,1:00 fast). 4 x 25 tombstone sprint kicks. 150 free with underwater flips,200 hypoxic,300 warm down.

BEAR SWIMMING Workout 031615

Light dynamic stretching weather permitting. Warmup : 300 Swim choice, 200 Pull, 100 Kick. 200 IM for time. 4 x 50 Kick IM order. 75 Fly plus 3 x 25 dolphin kick on 5 sec. rest interval. 150 Back , plus 3 x 50 Kick on back(dolphin or flutter). 225 Free plus 3 x 75 freestyle drill. 2 x 50 tombstone kick. 12 x 25 sprints-strokes to be called out.100 Fist fly. 200 warm down.

BEAR SWIMMING Workout 031215

Dynamic and Static stretching with some dryland core strengthening. Warmup: 200 Swim choice,200 long axis pull, 6 x 50 variable kicking. Backstroke drills 4 x 100 (sgt. drill,3 stroke + 6 kick drill, one arm drill,choice drill) 12 x 50 (Odds Swim All out,evens breast stroke). 2 x 150 free with underwater flips. 3 x 50 pull (Back,Breast,Free). 4 x 100 Kick on a tight interval. 200 Hypoxic,150 warm down.

BEAR SWIMMING Workout 031115

Dynamic and static stretching with some dryland core strengthening. Warmup : 300 Swim, 200 Pull, 100 kick. 6 x 25 Sprint freestyle on the 30. 4 x 75 short axis drill. 6 x 50 Kick sprints(IM order),5 second rest interval. 8 x 100 alternating IM and freestyle (10 sec. rest interval). 4 x 75 long axis drill set. 4 x 25 heads up fist freestyle. 200 hypoxic or 150 w/ underwater flips. warm down.

BEAR SWIMMING Workout 030915

Dynamic stretching and light dryland core strengthening. Aquatic warmup: 200 Swim,200 Pull. Kick set : 4 x 75 (w/5 sec. rest in between). Pyramid Main set : 100 Fly + 4 x 25 Butterfly. 200 Back + 4 x 50 Backstroke sprints. 300 Breast + 4 x 75 Breast(can be drilled). 400 Freestyle + 4 x 100 free (Fast). All sprints get 10 second rest intervals. 200 long axis drill warm down. Starts and Turns if time allows. Thank you

BEAR SWIMMING Workout 030515

Dynamic Stretching and light dryland core strengthening. Warmup : 200 Free,100 Kick,100 free ,100 pull. LQS (Long Quality Swim) 10 min,and 20 minute groups. 12 x 50 Kick sprints(to be called out) . 200 short axis drills. 200 Breathe control,6 x 75 IM order(rotating through). 200 Warm down.

BEAR SWIMMING Workout 030215

Dynamic and Static Stretching. 400 Warm up ( 200 Free, 50 Kick, 100 Free,50 Kick). 8 x 25 pull(Evens easy,Odds build to sprint finish). 12 x 50 (4 groups of 3) Easy, Medium,Fast. 6 x 50 Freestyle last 12.5 yards at 100 %. 2 x 50 Scull(in 2 variations minimum). 4 x 100 IM (moving our 1 sprint lap through each 100).150 short axis drill. 200 IM for time. 200 warm down.